Start working your way through these lists to build your support circle and care team.
It's okay if you haven't told anyone yet
Many people read information like this before they've shared their pregnancy with friends, extended family or coworkers. That's common, and it doesn't mean you're behind. You can build pieces of a support system quietly without announcing anything to anyone else.
If you've experienced a previous loss, you might choose to wait on some of this planning, and that makes complete sense, as this can be a way to protect yourself. There's no required timeline for any of these steps. Waiting is an informed choice, not avoidance.
Name your support people
You don't need a big circle, just a few people for a few specific kinds of help, during pregnancy and after the birth. One person might cover several of these, but spreading it out means you're not relying too heavily on any one person. These questions can help you think it through:
You don't have to answer every question today. Naming even one person for one kind of support is enough. Think beyond your usual network. Many people love to help. Having someone to lean on matters, and peer support has been shown to help protect your mental health at this stage. When you're ready, it's worth having a conversation with the people you've named.
Identify your care team
Most people end up with a few types of care providers and support spread across pregnancy and postpartum, not one person doing it all. You don't need to identify all of yours today. Below is a general list of the types of providers and supports you may need or benefit from. You can use our Service Finder to find locally available options:
You likely already have at least one of these covered. Whichever box feels most open right now is a good place to start.
References
This article was developed using sourced educational content from Canadian Perinatal Mental Health Trainings (CPMHT), and informed by the collective knowledge and expertise of CPMHT professionals and Karen Clarke, BA, MSW, RSW, Doula (Open Book Doula, Counselling and Consulting Services), as well as the following cited research and clinical practice guidelines:
Canadian Network for Mood and Anxiety Treatments (CANMAT). Seeds of Hope: Nurturing Mental Health and Managing Perinatal Mood, Anxiety, and Related Disorders — A Patient and Family Guide. CANMAT: 2024.
Canadian Perinatal Mental Health Trainings (CPMHT). "Identifying Supports: Journal Prompts." 2022.
Shea, A. et al. "Guideline No. 454: Identification and Treatment of Perinatal Mood and Anxiety Disorders." Journal of Obstetrics and Gynaecology Canada 46, no. 10 (2024): 102696.
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